WOD

Friday, May 11, 2018

Workout:  21 - 15 - 9 Reps For Time of: Power Snatches (115, 75) Box Jumps (24, 20)   Accessory:  3x15 Hip Extensions

Thursday, May 10, 2018

Workout:  For Time: 30 Overhead Walking Lunges (45, 25) 30 Knees-To-Elbows 30 Sit-Ups 30 Calorie Row 30 Sit-Ups 30 Knees-To-Elbows 30 Overhead Walking Lunges (45, 25)   Accessory:  Accumulate 2 Minutes in Ring Support Hold   Get to know Aaron in this month’s CrossFit...

Tuesday, May 8, 2018

Workout:  For Time: 10 Muscle-Ups 25 Thrusters (75,55) 1,000 Meter Row 25 Thrusters (75,55) 10 Muscle-Ups   Accessory:  Coach Led Stretching

Monday, May 7, 2018

Workout:  3 Rounds For Time of: 21  Calories Row / 15 Calories Bike 12 Handstand Push-Ups 10 Kettlebell Swings (72,55) Accessory:  100 Banded Face Pulls

Saturday, May 5, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 1 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach...

Friday, May 4, 2018

Workout:  2 Rounds for Time of: Run 1 Mile 100 Sit-Ups   Accessory:  Couch Stretch 2:00 Per Side

Thursday, May 3, 2018

Workout:  Back Squat :05 Down + :05 Pause For Reps:  1 - 1 - 1 - 1 - 1   Accessory:  Back Rack Barbell Reverse Lunge 3x10 Each Leg

Wednesday, May 2, 2018

Workout:  18.Zero:  21-15-9 Reps for Time of: Dumbbell Power Snatches (50/35) Burpees   Accessory:  Skill Work

Tuesday, May 1, 2018

Workout: Test a Benchmark -OR-  Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girl 1RM Lifts or Runs/Rows The 2018 'Spirit Of The CrossFit Open' Award Goes...

Monday, April 30, 2018

Workout:  Every Two Minutes for Twenty Minutes: Deadlift + Hang Squat Clean + Front Squat + Push Jerk   Accessory:  Accumulate 2:00 Reverse Grip Hang from Pull-Up Bar

Saturday, April 28, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Weightlifting Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach Lincoln from...

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